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Overhead Squat

Metcon

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Workout

24May2017

Kyle Hardy

Warm-up

Burgener Warm-Up

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

TAKE TIME TO WORK ON MOBILITY!
-Shoulders
-Ankles
-Hips

Strength & Skill

Overhead Squat (5 Sets of 4 Reps)

Overhead Squat

*If you're working on technique, stay light & increase a couple reps per set.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:

21 OHKBS
15 Ring Dips
9 Burpees to 6" Target

*In a standing position, with arms extended overhead; measure 6 inches from the tip of fingers

KB Weights
Rx 70/53
Sc 53/35

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 24, 2017

Clients:

Clients

1

Kent
Higginbotham

6:00 PM CrossFit

5 x 4 @ 195 lbs

2

Anthony
Hodges

5:00 PM CrossFit

5 x 4 @ 175 lbs

3

Micheal
Young

5:00 PM CrossFit

5 x 4 @ 155 lbs

4

Randall
Brown

6:00 PM CrossFit

5 x 4 @ 145 lbs

5

Caleb
Welchans

6:00 AM CrossFit

5 x 4 @ 135 lbs

95 115 135 135 135

6

Rayaan
Yasin

6:00 PM CrossFit

5 x 4 @ 115 lbs

7

Brian
Roby

4:00 PM CrossFit

5 x 4 @ 105 lbs

Last three aets

8

Scott
Dougherty

4:00 PM CrossFit

5 x 4 @ 95 lbs

9

Bob
Naes

4:00 PM CrossFit

5 x 4 @ 90 lbs

10

Calvin
Nagle

6:00 AM CrossFit

5 x 4 @ 45 lbs

11

Steve
Johnson

6:00 AM CrossFit

4 x 4 @ 85 lbs

11

Alexa
Joly

6:00 AM CrossFit

3 x 4 @ 55 lbs

2x4 at 35

11

Andrew
Stitzel

5:00 PM CrossFit

2 x 4 @ 155 lbs

11

Kristen
Wall

4:00 PM CrossFit

2 x 4 @ 65 lbs

11

Brandon
Gillett

6:00 PM CrossFit

2 x 3 @ 95 lbs

11

Brendan
Wuest

5:00 PM CrossFit

1 x 4 @ 245 lbs

135,185,205,225,245

11

Zoya
Bielecki

6:00 PM CrossFit

1 x 4 @ 65 lbs

max above, 1 @ 35 lbs bar 1@ 45 lbs, 1@ 55 lbs.

11

Teresa
Koebbe

6:00 AM CrossFit

1 x 4 @ 45 lbs

5 sets @ 35